Paying attention to what you eat in the morning is important for maintaining a healthy weight and overall wellness. Read on to know how you can improvise your eating habits for a healthier life!
VERIFIED By: Dr Shyam Ramakrishnan, Director, Innovation and Science, India and SE Asia Markets, Amway.
Written by Satata Karmakar |Published : November 19, 2024 10:53 AM IST
The old saying, “Eat breakfast like a king, lunch like a prince, and dinner like a pauper,” emphasizes the importance of starting your day with a nutrient-dense breakfast. Modern research supports this, highlighting the significant role that a well-balanced breakfast plays in overall health and effective weight management. A nutritious morning meal kickstarts your metabolism, aiding in calorie burning and weight control. Studies show that a balanced breakfast helps maintain a healthy gut microbiome, which enhances digestion and nutrient absorption. It stabilizes blood sugar levels and improves insulin sensitivity, providing sustained energy throughout the day. On the other hand, missing out on your morning nutrition may disrupt blood sugar management and negatively impact cardiovascular and neurological health over time.
Let’s see how a nutrient-rich morning nutrition ritual can enhance your overall health, setting the tone for a vibrant and fulfilling day ahead:
Protein: The Morning Nutrition Powerhouse
A protein-rich morning nutrition regime replenishes protein levels depleted overnight, jumpstarts muscle synthesis, and supports muscle mass and strength. Research indicates that protein digestion has a higher thermic effect compared to other macronutrients, leading to increased calorie burning, and supporting healthy weight management . Furthermore, protein enhances satiety by suppressing ghrelin and boosting the production of peptide YY (PYY), a hormone that promotes fullness . Protein is a fundamental component of our bodies, making up about 15% of our dry matter .
Protein-rich morning meals may include sprout salad, Moong Dal Cheela or Dosa, savory pancakes crafted from ground green lentils, spices, and vegetables. Additionally, high-quality plant-based protein supplements may help you start your day with a protein boost.
Complex Carbohydrates: Sustained Energy
An ideal morning nutrition plan should include complex carbohydrates to ensure a steady source of energy. This is because complex carbohydrates provide a slow and steady release of glucose, essential for maintaining energy and cognitive function. Unlike simple carbohydrates that cause rapid spikes and crashes in blood sugar levels, complex carbs offer consistent energy, supporting mental focus and memory. Dietary fiber, a type of complex carbohydrate, supports gut health, aids digestion, and helps with weight management by promoting feelings of fullness. A few options for complex carbohydrates can include dalia upma, pesarattu, pancakes made from moong dal, or Vegetable Poha.
Good Fats: Essential for Health
Fats are crucial for various physiological functions. Studies suggest that a morning meal rich in unsaturated fat (PUFA & MUFA) improves lipid profile, insulin sensitivity, and reduces hunger, thereby supporting weight management . Within the unsaturated fats, balancing omega-6 (rich in cooking oils & seeds) and omega-3 fatty acids are vital for optimal health. Omega-3 fatty acids, found in foods like fatty fish, chia seeds, and flaxseeds, provide significant health benefits, such as improved heart health and reduced inflammation . Also, high-quality omega-3 supplements can significantly enhance these health benefits by promoting heart health and maintaining normal triglyceride levels. For instance, supplements that combine salmon oil from the pristine waters of Norway with a proprietary blend of anchovy, mackerel, and sardine oils, providing 180 mg of EPA (Eicosapentaenoic Acid) and 120 mg of DHA (Docosahexaenoic Acid), can be a good choice.
Vital Role of Vitamins & Minerals
Skipping your morning meal may lead to lower levels of water-soluble vitamins, particularly B and C, impairing bodily functions and increasing the risk of chronic diseases . Vitamins and minerals, though needed in small amounts, are essential for various bodily functions. They play key roles in vision, bone health, skin integrity, immune function, and red blood cell synthesis. Diet restrictions during weight management often may lead to a lack of wholesome food leading to micronutrient deficiency . Include 4-5 servings of fruits and vegetables each day to meet the daily dose of vitamins & minerals.
In conclusion, aligning your nutrition with your body’s natural biological clock, particularly through a morning nutrition routine rich in protein, complex carbohydrates, healthy fats, vitamins, and minerals, is a powerful strategy for maintaining a healthy weight and optimal health. By fueling your body with the right nutrients in the morning through well well-balanced meal or need-based supplementation, you can enjoy sustained energy, and improved focus, and set the stage for a healthy and productive day.
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